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Ukuhamba ngebhayisikili nokuphakamisa izinsimbi - indlela yokuphatha

Ngingakwazi yini ukujikeleza nokuphakamisa izinsimbi?

Qala ngokukhanya okukhuluizinsimbikuko konke ukuvivinya umzimba iseshini yokuqala noma ezimbili. Ngemuva kwezikhathi ezimbalwa, wenacankhulisa i-izinsimbiukuze izivivinyo zizizwe zilula ngokusinda ngokulingene. Ngalesi sikhathi abagibeli bamabhayisikili bajwayelekileukuphakamisa izinsimbiusuku olulodwa kuya kwezintathu ngesonto.





Lokhu kungaba yindatshana yokuzivocavoca kuphela ku-YouTube engakhulumi ngokushaywa, ukudwengulwa, nokugaywa. Esikhundleni salokho, kumayelana nokuqina, noma ngabe awutholanga lowo mbono wababili obabona phambi kwakho manje. Kunesizathu esizwakalayo sokuthi abagibeli bamabhayisikili babe nomzimba omncane onje, futhi lokho kungenxa yokuthi izingalo azikwenzi ukuba kusheshe.

Ama-biceps aqhumayo angahle anciphise ijubane. - Yebo, yingakho ngihamba kancane. - Uqinisile.

Kepha kwesinye isikhathi ngisho kufanele sikwamukele ukuthi ukhula luyisithiyo esithile ngisho nasebhayisikili, futhi ungaqina ngaphandle kokufaka isicelo - inkulungwane eyodwa, inkulungwane nambili, ngakho-ke nazi izivivinyo ezinhlanu ezibalulekile esethemba ukuthi zizokwenza kunamandla ebhayisikili. Namuhla sifundiswa nguCarl Constanza waseStanza Fitness. UCarl uyaziqonda izidingo zabagibeli bamabhayisikili, njengoba ngaphambi kokuba abe ngumqeqeshi wokuzivocavoca, uCarl wayegibela njengomjaho wezinga eliphezulu ekwehleni kwezithuthuthu ekhaya nakwamanye amazwe.



Sizokunikeza isampula zokuphindaphinda kanye nokusetha ukuzivocavoca ngakunye, kepha ngaphambi kokuba sikwenze, kubalulekile ukugcizelela ukuthi ukuze uthole inzuzo enkulu futhi ugweme ukulimala, into ebaluleke kakhulu ukusebenzisa inqubo efanele nokunyakaza. Khuphula kuphela umthwalo noma isisindo uma ukwazi ukwenza umsebenzi ngokuphepha nangendlela efanele. (umculo othulile) - Okokuqala siqala ngesikwele esihlukanisiwe saseBulgaria - Kulungile - isizathu esizokwenza lokhu ukuthi kungukuzivocavoca umzimba okuhle.

Iqeqesha imilenze yakho ngakolunye uhlangothi futhi ilungele ibhalansi yakho nokuqina.- Yebo.- Beka umlenze owodwa ebhokisini noma ebhentshini, phakamisa ingalo yakho yangakwesobunxele emoyeni, uyikhiye ngaphandle - Kulungile. - Bese wehla futhi ugcine isisindo sakho esithendeni sakho nasenkabeni yonyawo lwakho, bese uya ngqo phezulu. - Kulungile.

Kunjani lokho? - Lokho akukubi. Masenze ama-reps amahlanu. - Isihlanu? - Yebo, ezinhlanu. - Luhlobo luni lwe-dumbbell lelo, njengama-kilos angama-20? - Nginesiqiniseko sokuthi kunjalo - Kulungile - kuhle, enye futhi enhle futhi ezolile.



Kuhle, kulungile? Akukubi.Kuhle? - Yebo.

O, kusisihlanu. Kungamakhilogremu amahlanu. (umculo othambile) - Ngakho-ke ukuzivocavoca okulandelayo kuyisinyathelo sokukhuphuka, futhi okusebenza kakhulu ama-quads, imisipha kanye nama-glutes akho.

Ngakho-ke engifuna ukwenze uma umile nje phambi kwebhokisi. Asambe. KULUNGILE.



Beka umlenze wakho ebhokisini, umlenze wakho oholayo. Kulungile. Ncika kancane ukubeka isisindo emlenzeni wakho wangaphambili, gcina isifuba sakho siphezulu, bese usuka enkabeni uye esithendeni sonyawo lwakho.

izibuko zelanga ze-oakley ski

Kulungile, thinta unyawo lwakho phansi oluzokusiza ukuthi ulinganisele, uhambele phambili kancane ukuze ubeke isisindo emlenzeni wangaphambili, bese wehlisa kancane, uma ubuzohamba kancane kuzosiza ukuzinza kwakho. Uma nawe ungena phakathi, umlenze wangakwesokudla owehlayo uzokwehla, ngakho-ke ncika ngaphakathi, beka isisindo esithendeni sakho nasenkabeni yonyawo lwakho, phakamisa isifuba sakho, esizokusiza nokuthi ugcine umgogodla ongathathi hlangothi. Kulungile, bese ukhuphuka ngomlenze wakho wangaphambili.

Lokho kungcono. Thinta umlenze wangakwesokudla phansi. Gcina isifuba futhi, yehlisa ijubane, uthole phansi.

Lokhu kungcono, ukulawula okungcono kakhulu. Ncika phakathi, layisha. kuhle bese uphinde wehle kancane. kuhle kakhulu. (umculo othulile) Umsebenzi olandelayo esizowenza ukugwedla ngamadombolo.

Lokhu kusebenza ikakhulu ngaphambi kwesifuba sakho. Sizobhekisa ama-lats akho, kufaka phakathi ingxenye yakho ye-Biceps bese ingqikithi yakho isuka lapho iye lapho yonke indlela ezungeze i-360. -Kulungile-yini mina? Ukuphela kokufanele ukwenze ukuthatha indawo efana nebhentshi - yebo - ukugoba phambili, beka isandla sakho, phakamisa isifuba sakho bese ugcina umgogodla ongathathi hlangothi, ngakho-ke uma ungangenzela lokho kuqala kuphela. - Kulungile. - Uma usukulesi sikhundla, okufanele ukwenze ukuphakamisa isifuba sakho.

Lokho kuzokuvumela ukuthi uthole umgogodla omuhle ongathathi hlangothi, kulungile? Awufuni ukuba nejika ngemuva kwakho, ngakho-ke lapho uphakamisa isifuba sakho phezulu futhi ofuna ukukwenza manje ukugoba amadolo akho kancane, wehle kancane. Kulungile. Bese ubambelela kunsimbi, oyithatha kimi, uyibambe kancane phambi kwakho bese uletha indololwane yakho ezinqeni zakho.

Ngakho-ke ama-reps amahlanu kimi. Well, slow, not too fast. Kuhle kakhulu.

Uma uhlale endaweni yokuhlala kaningi, kungaba ngomsebenzi noma ngabe uhlala kakhulu ngenkathi uhamba ngebhayisikili, akukho ukumelana lapho imisipha iyakha kulezo zindawo, kepha kuhle njengokusebenza kwakho kahle yenza. Ufuna ukukwenza ngamaphethini wokunyakaza osebenzayo nokwenza kahle. Nokuthula.

Omuhle opholile (umculo othambile) Okulandelayo, senza umugqa ohlehla oqeqesha umzimba wakho ophezulu, iqolo lakho namandla akho okubamba. Ngakho-ke engikufunayo ukuthi ungene ngaphansi kwebha izinyawo zakho zikhombe kulokho, uye phansi kancane. Nakekela ikhanda lakho.

Ngakho-ke okudingeka uhlose ukukwehlisa umzimba wakho bese uletha isifuba sakho ngokuhambisana nebha. kulungile? r ububanzi buhlukaniswe futhi ungabheka ingxenye ebushelelezi nengxenye enokhahlo futhi leyo mvu evame ukuba yingxenye enokhahlo. Ukubamba engikufunayo ukubambelela emuva, kulungile? Kwakunjalo-ke.

Ngaphansi kwesandla. Kuhle, kulungile. Manje sifuna ukuya ngqo phezulu, ngakho-ke donsa isifuba sakho uqonde phezulu ebhawini bese sikubuka ucindezela ndawonye amahlombe akho.

Kuhle, kuhle kakhulu. Yehla kancane, yilokho kuphela, bese Buyela emuva. Abathathu.

Isine. Kuhle, okukodwa futhi. Kuhle, kuhle, bese uphumula phansi.

Ngakho-ke lapho wenza kubalulekile ukwehla kahle futhi futhi, ngoba lapho-ke isicubu singaphansi kweTension. Uma wehla ngokushesha okukhulu, umsipha awukho ngaphansi kwengcindezi isikhathi esanele, ngakho-ke phezulu nje, qhuma kahle, bese wehla kancane futhi. Kulungile? (umculo onamandla) Ukuzivocavoca okulandelayo kungamaphaphu.

Esizokwenza ukusebenzisa i-kettlebell ohlangothini olulodwa lomzimba wakho ukuphonsela inselelo ukuzinza kwakho nokulinganisela kwakho. Izindawo okuzosebenza kuzo ama-glutes akho, ama-hams trings akho kanye ne-quads yakho. - Kulungile - Bese nomgogodla wakho futhi, njengoba une-kettlebell elinganiselwe ngezizathu zokuzinza - Kulungile - kuyathandeka.

Ngakho-ke, i-kettlebell kuphela phezulu, gcina izindololwane zakho phezulu ne-kettlebell yakho iseduze nomzimba wakho. Kulungile. Chest up njengenjwayelo nezinye izivivinyo, bese uya phambili ngokuqinile.

Kuhle. Kuhle kakhulu. Isinyathelo esisodwa ngaphezulu.

Ngemuva kwalokho mane ushintshe izingalo, futhi ukwenze kube nzima kuwe ngoba ubukeka sengathi unakho engikufuna ukukulawula, ukuthi uphikisana nokuzuza ndawonye, ​​ngakho-ke, ngifuna nje ukuthi uthathe isinyathelo esilandelayo, kulungile? Ngakho-ke, vele uqonde phambili kanjena. Yilokho-ke, bese uqonde kokulandelayo. Usengayisebenzisa ukuhambisa ngokunensa ukuze ukwazi ukulawula.

ibhayisikili elinamasondo aphakeme

Kunjalo, futhi ukugibela okukhulu kususwe kulowo mlenze, kuhle futhi kuyiziqhumane. Yebo, enye into. Ngicabanga ukuthi lokho bekungukukhohlisa. (Chuckles) - Ngakho-ke unayo.

Ukuzivocavoca okuyisihlanu okubalulekile ukusiza abagibeli bamabhayisikili abokhula ukhula, into enganciphisi kakhulu amandla nokwenza ngcono amandla h ebhayisikili.- Ngiyabonga, Carl. - Impela, yebo.

Ayikho inkinga. Impela, lokhu kuvivinya umzimba kuzosiza ngokusebenza kwakho ebhayisikili futhi ngethemba lokuthi uzogwema nokulimala. - Uma uthole ukuthi le ndatshana ilusizo futhi wayithanda sicela usinike isithupha bese uchofoza izibhamu zami ukuze uthole okwengeziwe ngokuqina kokuhamba ngebhayisikili. (ehleka)

Ingabe ukuhamba ngebhayisikili kubi ukuze kuzuze imisipha?

Isine.Ukuhamba ngebhayisikilikuyakhaumsipha. Into yokumelana ne-ukuhamba ngebhayisikilikusho ukuthi ayishisi nje amanoni: ibuye yakheumsipha- ikakhulukazi ezungeze ama-glutes, imisipha, ama-quads namathole.Imisiphaincike kunamafutha, nabantu abanamaphesenti aphezulu weumsiphashisa ama-calories amaningi noma ngabe uhlala phansi.2 uNovemba. 2020 g.

Abantu abaningi. Nginesiqiniseko sokuthi ngibheka isihlalo sebhayisikili futhi ngicabanga ukuthi akumele nje kube ukungakhululeki, kepha mhlawumbe kubi nakuwe. Uyazi - kubangela ukulimala, ubuhlungu, ukuba ndikindiki futhi, emadodeni, mhlawumbe ukungasebenzi kahle kwe-erectile, mhlawumbe umdlavuza wendlala yabesilisa.

Futhi nokho abaningi bethu bagibela amabhayisikili futhi abanankinga nhlobo. Abanye abagibeli bamabhayisikili, ngakolunye uhlangothi, bayakwenza. Ngenze njalo ukuze ngikutshele ukuthi uma kwenzeka okuthile kukhathaza ngempela.

Bheka - lo ngu 'oh nkosi yami! Ipenisi yami isiphelile ngokuphelele! 'Sizobuyela kulokhu njengoba sihlola izingqinamba ezungeze impilo yamadoda nokuhamba ngebhayisikili. Ukwenza lokhu, sihlanganyele nomunye wochwepheshe abaphambili base-UK - indoda egama lingu-Anthony Koupparis - ukunikeza izeluleko eziqinile, ezisebenzayo ukuthi bonke abagibeli bamabhayisikili kufanele balalele futhi lapho udinga esinye isizathu ngaphandle kwesipiliyoni somtholampilo esikhulu sokukholelwa akushoyo uyindoda yensimbi futhi futhi laba bafana bachitha isikhathi esiningi esikhwameni. Ngaphambi kokuthi siqale, nansi isifundo esisheshayo se-anatomy.

Yindlela engigibela ngayo ibhayisikili lami. Lesi manje skeleton sigibela ibhayisikili futhi lokho kwenziwe ukuvala umthondo.

Yeka ukugigitheka ngemuva. Akukuhle futhi akulona iqiniso ukukala. Noma kunjalo, amahlaya eceleni, kubaluleke kakhulu ukuqonda ukuqonda komzimba wethu.

Uzokwazi, ngineqiniso lokuthi lapho ugibela ipipi lakho namasende ngokuvamile kufihlwe kahle. Indawo yezicubu ezithambile phakathi kwezinqa zakho namasende akho ibizwa nge-perineum yakho, futhi uma uhamba ngebhayisikili, le ndawo ixhumana nesali sakho. Ngaphansi kwesikhumba kukhona umchamo wakho, okuyishubhu exhumanisa isinye sakho nomhlaba wangaphandle ngepipi.

I-perineum nayo iyikhaya lemithambo yegazi emikhulu nemizwa yakho ye-pudendal, enikeza umuzwa wendawo ngakho-ke futhi iyasiza ekwakheni. Ngaphezulu kwe-perineum kune-prostate yakho, indlala eyakha uketshezi lwesidoda futhi ewela i-urethra. Ngokunikwa ukwakheka komzimba nokwakheka kwesihlalo, kubonakala kunengqondo ukwenza ukuxhumana phakathi kokuhamba ngebhayisikili nobuhlungu noma ukuba ndikindiki, ukungasebenzi kahle kwe-erectile nezinkinga zesibeletho, kepha ake sikubhekisise.

Kepha ungakhathazeki. Akutholi kucace ngokwengeziwe kunalokho okubonile ngaphambili, basikisela ukuthi u-Anthony ahlukanise lesi sihloko. Ngakho-ke sinokuqina, ukungasebenzi kahle kwe-erectile nomdlavuza wendlala, ikakhulukazi umdlavuza wendlala yabesilisa.

Ake siqale ngobuthulu futhi okokuqala nje, ngingasho? Wena indaba yami yomthondo oyindikindiki? - Lokho kungaba, yebo

Nginomuzwa wokuthi sazana kahle ngokwanele ukungitshela ngakho. Kwakungesikhathi ngisemhubheni womoya e-Indianapolis futhi sasenza ukuhlolwa komhubhe womoya, lapho-ke kufanele uhlale ngesithuthuthu imizuzu engama-30 ngenkathi ibhayisikili lakho lishanela ngokuphelele ngama-engeli omoya. Kusho ukuthini Kufanele unganyakazi ngokuphelele emzimbeni wakho ongenhla, ngoba noma yiluphi uhlobo lokushwibeka luzophazamisa umphumela.

Ngakho-ke kuyisimo sokufakelwa ngempela ukugibela ibhayisikili futhi ngemuva kwemizuzu engama-30 ngehlile futhi ngabona masinyane ukuthi bengingenawo umuzwa epipi lami, okwenzekayo empeleni, ngoba ngenhlanhla uyazi ukuthi umuzwa ubuyile. Ngakho-ke ekugcineni ngicabanga ukuthi akukho okwenzeke isikhathi eside, kepha kwenzekani esikhathini esifushane? Ngokuyinhloko ngenxa yengcindezi oyifaka ngqo kwi-perineum, ucindezela izinzwa futhi ucindezela eminye yemithambo yegazi futhi yilokho okubangela ukuba ndikindiki. Ngemuva kwesikhathi esithile uhleli emsipheni kuzothatha umonakalo omncane kakhulu ongewona umonakalo wesikhathi eside, ngokuyisisekelo kuholela ekubeni ndikindiki endaweni ekhonzayo, okuyilokho okwenzeke kuwe.

Ngakho-ke kufana nokulingana nokulala esimweni esingajwayelekile futhi uvuke izingalo zakho zife ngokuphelele futhi kuyaphazamisa kakhulu, kepha umuzwa ubuya ngokushesha okukhulu futhi akukho monakalo wesikhathi eside. Kufana kakhulu nalokho nje. Ngakho-ke kufanele senzeni lapho? Uma siphathwa yisithulu ngemuva kokuhamba ngebhayisikili, lithini ichweba lokuqala lokushayela ucingo? Uma uthola ukuthi lokhu kwenzeka, gibela ibhayisikili futhi lizobe selindikindiki ngemuva kwalokho.

Ngazi ngaphezu kwami, uthola okulingana kahle kwebhayisikili nomuntu ozobheka isihlalo sakho nakho konke okuhambisana nakho. Manje uma ugibela ibhayisikili lakho isikhathi eside futhi ngaso sonke isikhathi lapho lindikindiki kuleyo ndawo futhi lihlala likindiki bese wenza into efanayo kaninginingi lapho-ke nakanjani uzodala ukulimala kwesikhathi eside kodwa ukusebenzisa ingqondo kuyakuthatha futhi uthola nje ibhayisekili elifanele nesihlalo. Isikhathi esisodwa sokuba ndikindiki ngemuva kwalokho ngeke sidale umonakalo wesikhathi eside ekuzweleni kule ndawo noma yikuphi ukuvuswa nokunye okunjalo.

Isihloko esilandelayo lapho-ke kungaba ukungasebenzi kahle kwe-erectile futhi kulokho esikuzwile mayelana nokuba ndikindiki, ngabe kukhona ukuxhumana lapho-ke phakathi kokuhamba ngebhayisikili, ukuphazamiseka okuphindaphindwayo okuholela ekusebenzeni kwe-erectile? - impendulo ingucha. Okubaluleke kakhulu ukubaluleka kokungasebenzi kahle kwe-erectile kwasekuqaleni. Izinqubo eziholela ezinkingeni zokwakhiwa ziyefana ncamashi nezinqubo eziholela esifo senhliziyo, okuholela ekuhlaselweni yinhliziyo.

Ngakho-ke uma unesifo sikashukela, umfutho wegazi ophakeme, noma ubhema, kungenzeka ube nokungasebenzi kahle kwe-erectile, kepha futhi kungenzeka ube nesifo senhliziyo. Iqiniso ukuthi, iningi labantu abaneminyaka ephakathi nendawo lizoqala ukuhamba ngebhayisikili. Uma manje ungumgibeli wamabhayisikili futhi uneminyaka ethile yobudala ukhula ukungasebenzi kahle kwe-erectile, umcabango wakho wokuqala akufanele uthi, 'O, lesi isihlalo sami' ngenxa nje yebhayisikili. 'Kufanele, angizukungcwaba ikhanda lami esihlabathini Lokhu kungaba yinkomba yokuthile okungakatholakali.

Ngidinga ukuthi lokhu kuhlolwe uhlobo lomonakalo ezinzwa zakho ze-pubic ezizoholela ekungasebenzi kahle kwe-erectile. Ngakho-ke ingabe kunzima impela ukwenza lokho? Lokho kuxaka okuxakile okuthinta i-perineum yakho ngeke kukunikeze ukungasebenzi kahle kwe-erectile. Hamba uyohlola.

Okokuqala, ukuba ne-MOT efanele ngokombono wenhliziyo, kungani-ke ungabi nayo i-erectile dysfunction treatment? Ngisho, umbuthano usugcwele. Kusuke ekubeni yinto ehlekisiwe kancane kuya enkingeni yangempela yezempilo ongayixazulula. Futhi-ke uzozithola.

Kuthiwani ngezinkinga ezihlobene nendlala kanye nomdlavuza wendlala ikakhulukazi. Ngenhlanhla, ukuhamba ngebhayisikili akunamthelela kumdlavuza wendlala yabesilisa. Kepha akukhona nje ukuthi umdlavuza wesibeletho ukhula kanjani, futhi ngumbuzo wokuthi ngabe uhlolwe ngokungafanele yini umdlavuza wendlala yabesilisa.

Enye yezinto esizisebenzisayo ukukhombisa ubungozi bomdlavuza wesinye ukuthola ukuhlolwa kwegazi futhi kunomcabango wokuthi uma ujikeleza kakhulu ungacasula indlala yakho futhi lokhu kungaba ukuhlolwa kwegazi kwakho okubizwa nge-PSA okubizwa ngokuthi kukhuphule igazi ngokungeyikho vivinya ukuhlolwa kwegazi le-prostate ethize okufika lapho wenze khona ukuthi ukuhlolwa kwegazi kuphakanyiswe ngokungeyikho bese uthola inqwaba yezivivinyo ongakaze uzidinge ngoba ubuhamba ngebhayisikili futhi empeleni akulona iqiniso - Kunethuba kungathinteka kancane, kepha uma ubheka ucwaningo olususelwa kwelebhu kokuningi, izimpawu eziningi zamangqamuzana zomdlavuza wendlala yabesilisa, ukuhamba ngebhayisikili nokuvivinya umzimba akungenzi mehluko kunoma yiziphi izinkomba zomdlavuza wendlala yabesilisa, ngakho-ke ukuhamba ngebhayisikili kuhle Uthola ukulingana, ithuthukisa impilo yakho yenhliziyo nemithambo yegazi zonke izinto ezinciphisa ubungozi bakho bomdlavuza futhi ayikuthinti ukuhlolwa kwesifo somdlavuza wendlala engafanele. Futhi-ke iyaqhubeka. Ngenhlanhla, ayikho ingozi enkulu yomdlavuza wendlala yesinye.

Okufanele sikwenze njengabafana ukucabanga ngakho. Ngakho-ke njengoba sikhula, amathuba okuba nomdlavuza wendlala yesinye aphezulu. Into yokuqala okufanele uyenze manje ukuqaphela ezinye zezimpawu manje, izinto esizibhekile yizinto ezifana nezimpawu zomsebenzi wamanzi, ubuhlungu beqolo, izinkinga zokopha emanzini, lezo zinhlobo zezinto, uma ukhathazekile ngazo lezi zinto, uma uhlangabezana nalezi zinto futhi Ngemuva kwalokho kufanele ubonane nodokotela we-urologist noma udokotela womndeni futhi ube nengxoxo enengqondo mayelana nokuhlolwa.

ungayifaka kanjani i-dropper post

Akusho ngokuzenzakalela ukuthi uzohlolwa umdlavuza wendlala yabesilisa, kepha lowo dokotela uzokuhambisa ezintweni ezinhle zokuhlolwa futhi mhlawumbe nokwehla kokuhlolwa. Ngemuva kwalokho nobabili ninganquma ukuthi niqhubeke noma cha. Angifuni ukuthi abafana bakushaye indiva ngokuphelele kwasekuqaleni.

Futhi ingxenye enkulu, sithola lezi zinto ngaphambi kwalezi zinsuku futhi zingahlungwa ngokuphelele. Sikhuluma ngobuphi ubudala lapha? Imuphi unyaka okufanele ukhathazeke ngawo? Futhi ngiyabonga ukuthi mhlawumbe kunezibonelo ezimbi ozaziyo, amacala okuqala, kepha uqinisile.

Ngakho-ke nangokwami ​​engikwenzayo, nginesithombe esibi kakhulu. Ngakho-ke sinomkhuba omkhulu kangangoba uzoba neziguli ezineminyaka engama-30 kuya kwengama-80 kuya kwengama-90 ukucabanga ngakho, futhi uma unezimpawu ezikhathazayo ungethuki, ungangcwabi ikhanda lakho esihlabathini bese uhola Yiba nengxoxo enengqondo kanye nokuhlola ukuthi yini inkinga, uma kukhona amafulegi abomvu okufanele usebenze ngawo futhi uma udinga. Ngakho-ke akukho ukuxhumana phakathi komdlavuza wamabhayisikili nomdlavuza wendlala yabesilisa, kepha umdlavuza wendlala yabesilisa mkhulu kakhulu engxenyeni enkulu yabagibeli bamabhayisikili Inkinga ngoba nje bengamadoda, baphakathi kweminyaka yobudala ngakho-ke badinga ukucabanga ngakho Angazi ngawe kodwa engikususe kakhulu kule ngxoxo no-Anthony ukuthi mhlawumbe akufanele sithathe impilo yethu kalula, kufanele sibhekane nokufa kwethu futhi sifune usizo lapho siludinga ngoba asitholi ama-gs amancane mhlawumbe inkinga enkulu kakhulu Ngabe bonke bazobhekana manje mhlawumbe ngidlulise imininingwane ethe xaxa lapho ngikutshela ngepipi lami elingenalutho emhubheni womoya kodwa ngicabanga ukuthi ngalowo mqondo mhlawumbe sonke kufanele sizame ukuba Nengxoxo eyodwa - Mhlawumbe nabangane bethu ekilabhini bayakuqhuba lokhu ngempelasonto, okungenani ngibe nengxoxo ngale ndatshana ngicabanga ukuthi leyo kungaba indawo enhle yokuqala.

Manje futhi, ngicela uqiniseke ukuthi kunginikeza isithupha esikhulu ukubonga u-Anthony ngesikhathi sakhe nangolwazi olwabekayo lokuhlanganyela nathi, futhi uma ungathanda ukubona enye indatshana ngesihloko esifanayo. Sinenye nje kulesi siteshi ezokusiza ukuthi uthenge isihlalo esifanele ukuze ubhekane nenkinga yokuqala yokungakwazi ukuzwa.

Uhlanganisa kanjani ukuqeqeshwa ngamabhayisikili namandla?

Ukuze ukwandise zombili izindlela zakho ze-amandlafuthiukuqeqeshwa ngebhayisikili, zama ukuthobela le mihlahlandlela:
  1. Zama ukubhangqa eyakhoukuqeqeshwa kwesisindokungakapheli amahora angu-12 ngezikhawu zakho & ngaphambi kosuku lokuphumula / olulula.
  2. Zama ukunamathela kusheduli yokuvula / yokuvala ngokulandela izinsuku ezinzima ngezilula.
  3. Zama ukungavimbeli i-ukuqeqeshwa.

Ngokuqondile lapho ufuna ukuthuthukisa amandla akho ebhayisikili, kufanelekile ukuthi ucabangele ukufaka uhlelo lwakho lokuqeqesha ngokuzivocavoca amandla okuqondisiwe. Phew, ngemuva kwakho konke, ukuhamba ngebhayisikili akuyona nje eyokuzivocavoca nge-aerobic, kodwa futhi nokukhiqizwa kwamandla okuphindaphindiwe kusuka kuma-pedals. Ikakhulu esivivinyweni sesikhathi.

Phew Namuhla ngizokuqondisa ezintweni ezine zokuzivocavoca amandla ezizokusiza uthuthukise amandla akho ebhayisikili. Futhi ungakhathazeki, kuzoba lula kakhulu ngokuhamba kwesikhathi. - Ngakho-ke Maka, kufanele sengeze isisindo manje? - Ah, ngicabanga ukuthi silungile kuleli sonto.

Mhlawumbe ngesonto elizayo. Ngiyazi ukuthi ucabangani, uMark muhle. Kepha angifuni ukukhulu kakhulu nge-triathlon.

Awu akudingeki ukhathazeke ngoba ngeke sibe lapho siphonsa izinsimbi ezingasile namuhla. Lokhu kuphathelene nokwakha imisipha emincane. Ukuze usebenze kangcono le misipha futhi ngaleyo ndlela uthuthukise amandla ethu ebhayisikili.

Ukuzivocavoca kokuqala esizodlula kukho namuhla isisindo sebhuloho futhi empeleni kungenziwa ekhaya. Futhi empeleni uhlelo oluhle kakhulu lokuzifudumeza kokunye ukuzivocavoca okulandelayo, kwenza imisipha isebenze futhi isebenze kahle Ngakho-ke, ukuze wenze lokhu, udinga ukulala ngomhlane phansi, uguqe ngamadolo bese ubeka izinyawo zakho phansi phansi. Vala nje ngokwanele ukuthi ungakwazi ukuxubha izithende zakho ngeminwe yakho njengoba welula izingalo zakho phansi eceleni.

Izinyawo zakho kufanele futhi zihlukane ngobubanzi be-hip. Gobisa nezindololwane zakho zibe ngama-degree angamashumi ayisishiyagalolunye ngakho-ke ingalo yakho ephezulu kuphela phansi. Ngemuva kwalokho, hamba ngezithende zakho nangaphezulu emuva ukuze uphakamise ama-glutes akho phansi.

Gibela okhalweni lwakho phezulu ngangokunokwenzeka bese ukhama uqinise ama-glutes akho. Gcina inkinobho yakho yesisu idonsela ngaphakathi ukuze ungazigobi manje gxila kakhulu ekuqondeni ngqo futhi uqiniseke ukuthi amadolo akho awa. Ngakho-ke kufanele uzizwe lo msebenzi ngokusebenzisa ama-glutes akho kanye nemisipha yakho, hhayi ngomhlane wakho ophansi, yibambe ngayo bese uphakama ukuze uzwe kahle ukuthi i-glutes yakho iyasebenza.

Futhi wenze ama-reps ayi-15 kathathu futhi lokho kufanele kwenziwe iqhinga. Kepha ukwenza ukuthuthuka okuhle kuyo, ungenza ibhuloho elinemilenze eyodwa phezulu ngendlela efanayo naleyo oyenzele ibhuloho elikhazimulayo bese uphakamisa umlenze owodwa phansi. Ungagoba umlenze ophakanyisiwe ama-degree angamashumi ayisishiyagalolunye noma ukhombe uzwane phezulu ophahleni.

Vele uqaphele ukuthi ungashintshi imilenze ephakanyisiwe oyiphakamisayo, vele udlule esithendeni sakho nasemhlane ongaphezulu bese uphakamisa izinkalo zakho phezulu ngangokunokwenzeka. Manje nge-deadlift futhi lokhu kungenziwa ngama-dumbbells noma i-barbell enjengale. Igxila kakhulu kuma-quads, imisipha, amadolo nezinqulu njengoba kukhulisa ukuguquguquka nokunyakaza futhi namuhla ngizobe ngikhombisa nge-barbell, kepha uma usebenzisa ama-dumbbells kungukuhamba okufanayo.

Kepha umane ubambe ama-dumbbells eceleni kwakho izintende zibheke emuva naphansi. Manje ake sidlule kuwe nge-barbell. Ngakho-ke izinyawo zakho kufanele zihlukaniswe ububanzi be-hip, ngokubamba kwakho ngaphandle nje kwemilenze yakho.

Kunokwehluka okumbalwa kokubamba, kepha ngizohamba nokubamba okujwayelekile engikubonisa lapha. Kubalulekile ukuthi ugcine umhlane wakho uphansi nomgogodla wakho ungathathi hlangothi kusukela ekuqaleni kuze kube sekugcineni ngalo mnyakazo. Amahlombe akho kufanele agcinwe emuva futhi aqine ngamehlo akho phambili nasesifubeni.

Lapho uphakamisa, ibha kufanele ihlale ithintana kakhulu nemilenze yakho kulo lonke uhla lokunyakaza. Izinkalo zakho namadolo akho kufanele ahambisane ukuletha ibha phansi futhi ungene endaweni ethangeni ekhiyiwe. Ngemuva kwalokho ukubuyisa isisindo phansi, usilinganise okhalweni lwakho bese usinciphisa.

Gobisa amadolo akho kancane, ugcine isisindo siseduze nomzimba wakho bese wehlisela phansi esifubeni sakho futhi ucishe uhambisane phansi. Lapho-ke lapho isisindo sishaya ukusekelwa phansi, qala futhi. Kubaluleke kakhulu ukuthi ungaqali lokhu kuvivinya ngezisindo ezimbili ezisindayo uma ubulala noma ungakakwenzi isikhashana.

Ngemuva kwalokho kufanele ukuthi uqale nge-barbell engenazinsimbi ekugcineni. Ngemuva kwalokho ngokuhamba kwesikhathi, ungangeza amakhilogremu amahlanu kuya kwayishumi ekugcineni ngakunye ngesikhathi. Futhi sihlose ukwenza ama-reps ayi-12 amahlandla amathathu.

Isisindo sakho emaphethelweni womabili kufanele sibonise lesi sikhathi. Kulungile ngakho-ke lokhu kungenye yezintandokazi zami, iBulgarian split squat, okubaluleke kakhulu, igxile ekwenzeni umlenze owodwa ngasikhathi. Konke okudingayo kulokhu isinyathelo, ibhentshi, noma enye into ongabeka ngayo umlenze wakho wangemuva noma unyawo lwendlebe yakho lapho, njengaleli bhentshi, kufanele luguqe ngamadolo, bese ngihamba isisindo esincane ezandleni zombili Yenza i-Bulgarian Split Squat.

Ngakho-ke ngena endaweni ephambili ye-lunge ngesiqu sakho esiqondile, ukusabalala okuyisisekelo, kanye nezinqulu ezingeni elifanele emzimbeni wakho. Ngonyawo lwakho lwangemuva ebhentshini. Manje, kuze kube yilapho ithanga lakho langaphambili selicishe livundle, yehlisa idolo lakho kulayini ngonyawo lwakho.

Ungavumeli idolo lakho langaphambili lizulazule lidlule izinzwane zakho lapho. Shayela emuva ngesithende sakho sangaphambili uye endaweni yokuqala. Setha kabusha bese uqala futhi.

Manje kufanele uzame kancane ukuthola isikhala esifanele sokuqondisa umlenze wakho maqondana nomlenze wakho wangemuva nebhentshi. Ukugxila okuyinhloko, nokho, ukuqinisekisa ukuthi idolo lakho lingaphezulu konyawo lwakho, hhayi ngaphezu konyawo lwakho lapho uphansi kokunyakaza. Ngemuva kwalokho kufanele uphindaphinde ama-12 emilenzeni yomibili.

Lokhu kuzivocavoca okulandelayo kuhle kakhulu kulabo abavame ukunganakwa okuyisisekelo kanye nezibopho. Kungukujika kweRussia. Manje, ebhayisikili, sithola ubuvila obuncane ngemisipha yethu eyinhloko kaningi.

Lapho imisipha yethu eyinhloko idlala indima ebaluleke kakhulu, isiza ukusibamba kangcono futhi ithuthukise ukuma kwethu lapho sisebhayisikili, futhi ngaleyo ndlela ikhulule umhlane wethu futhi isize nokwenza ngcono amandla ethu ebhayisikili, ngakho-ke ukuze uqale lo msebenzi ngokuhlala phansi uguqe ngamadolo izinyawo zakho ziphansi phansi. Ngemuva kwalokho, ncika emuva ukuze umhlwenga wakho usekhoneni lama-degree angama-45 ukusuka phansi. Qiniseka ukuthi ugcina umhlane wakho uqonde kule engela kulo lonke ukuvivinya umzimba njengoba kulinga ukugoba amahlombe akho phambili.

Ngemuva kwalokho, xhuma izandla zakho phambi kwesifuba sakho, thinta ingqikithi yakho, bese uphakamisa imilenze yakho phansi. Manje phendulela izingalo zakho ohlangothini bese wenza into efanayo kolunye uhlangothi. Bala lokhu njenge-rep eyodwa, bese uhlose ingqikithi yama-20.

Bese uphinda kathathu ngokuhlaba ikhefu elincane phakathi. Vele, uma ukusonta kweRussia kubonakala kunzima kakhulu, khona-ke ngeke ukwazi ukususa izinyawo zakho phansi. Ngakho-ke vele umgcine emile phansi kulo lonke lolu vivinyo.

Noma uma ufuna ukukwenza kube nzima kuwe, kungani ungabi nesisindo esincane ezandleni zakho. Ngakho-ke ungabamba i-dumbbell ngezandla zombili kulo lonke ukuzivocavoca noma usebenzise okuthile okufana nebhola lomuthi njengaleli enginalo lapha. Njenganoma yini entsha, qiniseka ukuthi sithuthukisa lokhu kuvivinya umzimba ngokuhamba kwesikhathi, lokhu kusho ukuthi sakha kancane kancane isisindo esisisebenzisayo kanye nenombolo yezimpinda esizisebenzisayo.

ukugijima kwebhayisikili

Futhi ngenkathi lesi sihloko sigxile ekwenzeni ngcono amandla ethu ebhayisikili. Zonke lezi zivivinyo zizosisiza ukuqinisa imisipha yethu. Bazosekela ukunyakaza, ububanzi bethu bokunyakaza nokuthi sikugcina kanjani ukuma kwethu.

Futhi ekugcineni, bonke bazosiza ukuvimbela ukulimala kwethu. Uma uyijabulele le ndatshana, shaya inkinobho ye-Thumbs-up futhi uma ufuna ukubona ama-athikili amaningi avela ku-GTN mane uchofoze emhlabeni bese ubhalisa. Uma ufuna ukubona ukuqeqeshwa kwethu kwamandla ebhayisikili no-triathlete okhokhelwayo uWill Clark, mane uchofoze lapha.

Ingabe kuhle ukuzivocavoca ngemuva kokuhamba ngebhayisikili?

Gibela kuqala uma unomjaho ozayo.

'NiniUkusebenza ngebhayisikiliokuza kuqala kwakho, okunye kwakhoukusebenzisaudinga ukuxhasa i-ukuhamba ngebhayisikiliizinzuzo, ”kusho uHammond. Lokho kusho ukuthi-ukuqagele-kufanele ugibele kuqala uma udinga ukwenza izikhathi zakho ze-cardio namandla ngosuku olufanayo.
Agasti 14 2019

Ingabe ukuhamba ngebhayisikili kungcono kunokuphakamisa izinsimbi?

Ucwaningo olusha ku-Journal of Science and Medicine in Sport kule nyanga luzokutshela ukuthiPhakamisa isisindoesikhundleni sokugxumela kuibhayisikili. Ukushisa ama-calories ngeukuqeqeshwa kwamandla, ithole, ekugcineni izokusiza uchithe amafutha amaningikuneukushisa inani elifanayo lamakhalori enza i-cardio elinganiselayo efanaukuhamba ngebhayisikili.UMashi 19 2018

Ingabe kufanele ngenze i-cardio noma izinsimbi kuqala?

Iningi lochwepheshe bezempilo lizokwelulekayenzaiI-Cardiongemuva kwe-isisindoukuqeqeshwa, ngoba umayenza i-cardio kuqala, isebenzisa kakhulu umthombo wamandla womsebenzi wakho we-anaerobic (ukuqeqeshwa kwamandla) futhi ikhathala imisipha ngaphambi komsebenzi wayo onzima kakhulu.

Ngabe ukuhamba ngebhayisikili kubulala ukuzuza kwami?

Ukuqeqeshwa kwesikhawu okwenziwe ngokushesha ngaphambi kokuqeqeshwa kwamandla, ngokwesibonelo, kukhonjisiwe kubuthuntuizinzuzongemisipha. Kwisifundo esisodwa, engeza imizuzu engama-30-60 kaukuhamba ngebhayisikilikabili ngesonto ohlelweni lwezinsuku ezimbili lokuqeqesha amandla alunamphumela omubiizinzuzongosayizi noma amandla emisipha.Septhemba 10 2018

Kungani abagibeli bamabhayisikili beyizacile?

Kungani abahamba ngamabhayisikiliizingalouzacile? Ngokwengxenye izimbungulu ezidla inyama kusikhithi sethu esijulukayo, kepha ikakhulu kungenxa yokuthi (lokhu kuyinkimbinkimbi) izinyawo ziphansi kwezinyawo zethu futhi izingalo zethu azenzi lutho ngaphandle kokuhamba kancane zikindiki.Okthoba 2 2018

Kufanele umgibeli webhayisikili aphakamise kangaki izinsimbi?

Izinsuku ezimbili noma ezintathu ngesonto zikulungele ukuqeqeshwa kwamandla, ukuzihlukanisa nezinsuku ezingekho phakathi. Chitha usuku olulodwa, okungcono ekuqaleni kwesonto, ekusebenzeni kanzima futhi ezinye izinsuku zifushane futhi zibe lula, ugxile kakhulu ekunakekelweni nasekuguqukeni kwezimo.

Ingabe izikwele ziyasiza ngokuhamba ngebhayisikili?

Ukuqothuka kuyasizaqinisa imisipha eminingi engxenyeni yakho engezansi, ama-quads, amankonyane nama-glutes. Konke lokhu kubalulekile uma kukhulunywa ngokugebheza i-ibhayisikili. Isikhovasquatfuthi isebenza njengenye indlela enhle yasekhaya ye-barbellsquatsnjengoba kunjalokuyakwenzakude nesidingo se-squatyokubeka.

Kwenzekani lapho uxuba ukuqeqeshwa kwesisindo nebhayisikili?

Ukuphakamisa izinsimbi zokuhamba ngebhayisikili kumayelana nokwenza ngcono amandla okusebenza nokwandisa ukusebenza. Uhlelo lokuqeqesha amandla abagibeli bamabhayisikili luzobukeka luhluke kakhulu kunolwakha umzimba. Okusemqoka ukugwema ukuphakamisa ukwehluleka ngokuphindaphinda okuphezulu. Leyo iresiphi ye-hypertrophy noma ukukhula kwemisipha.

Ngabe umgibeli wamabhayisikili angenza uhlelo lokuqeqesha isisindo?

Uhlelo lokuqeqesha amandla abagibeli bamabhayisikili luzobukeka luhluke kakhulu kunolwakha umzimba. Okusemqoka ukugwema ukuphakamisa ukwehluleka ngokuphindaphinda okuphezulu. Leyo iresiphi ye-hypertrophy noma ukukhula kwemisipha. Esikhundleni salokho, izinsimbi ezisindayo kanye nama-reps aphansi ayindlela yokwakha amandla ngaphandle kokwandisa isisindo semisipha.

Yikuphi okungcono ukuqeqeshwa ngebhayisikili noma ukuqeqeshwa kwamandla?

Ngokuvamile, sincoma ukuthi ubeke phambili uqeqesho lwakho lokuhamba ngebhayisikili ngokwenza kuqala. Ngemuva kwalokho, ngesikhathi esiningi phakathi ngangokunokwenzeka, uqedela ukuqeqeshwa kwakho kwamandla. Kodwa-ke, kukhona okuhlukile kulokhu. Uma umusha ekuqeqesheni amandla, sincoma ukuthi uphakamise kuqala bese uqeqesha ngebhayisikili.

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Umkhiqizo webhayisikili lomgwaqo wase-Italiya - ukuthi ungabhekana kanjani

Yimaphi amabhayisikili emigwaqo enziwa e-Italy? Amabhayisikili omgwaqo abahlanu abahle kunabo bonke e-Italy uDe Rosa SK Pininfarina. Ikhishwe njengokusebenzisana nendlu yokwakha yase-Italy iPininfarina, le De Rosa SK izophenduka amakhanda. IBianchi Oltre XR4. Isiphetho sikaBianchi sika-Oltre XR4 siqhakaza okuluhlaza okwedlulele kwenkampani. Umqondo kaColnago. Pinarello Dogma F8. I-Wilier Cento 10 Air.8. 2016.